SWEETENERS - ARTIFICIAL VS NATURAL

Sugar aka. sucrose (cane or beet sugar) – white sugar, refined sugar, dextrose. Sugar is the primary food sweetener and the common table sugar. Sucrose (a disaccharide) is a carbohydrate, each molecule is composed of glucose and fructose and obtained mainly from sugarcane and sugar beets. These crops are now grown plentifully around the world as the sources or refined sugar and sugar cane and are also genetically engineered to yield more sucrose and increases resistance to insects and pesticide spray.

Artificial sweeteners, or sugar substitutes, are chemicals added to some foods and beverages to make them taste sweet and they provide virtually zero calories. They taste sweet because they are recognized by the sweetness receptors on your tongue. However, they are generally too different from sugar for your body to break them down into calories. This is how they provide a sweet taste without the added calories.

COMMON ARTIFICIAL SWEETENERS

ASPARTAME

Aspartame is sold under the branded names like Equal, NutraSweet, Equal or Sugar Twin and it is 200 times sweetener than table sugar. It is a laboratory concoction of aspartic acid, phenylalanine and methanol. Aspartic acid accumulates in brain tissue, and researchers have been looking into the link with dysfunctions in the brain. We do know that according to research, aspartame has resulted in an increase in brain tumours in animals. Also, it seems that the more we consume aspartame and the more we are exposed to its constituent chemicals, the higher our risk of experiencing negative side effects, some of which include migraines and worsening of seizures in children with epilepsy. It is the subject of more health complaints than any other food additive.

ACESULFAME POTASSIUM

Ace-K (acesulfame K) is found in packaged baked goods, chewing gum, soft drinks and energy drinks. It is derived from acetoacetic acid and fluorosulfonyl isocyanate and is 200 times sweeter than table sugar. It is sold under the brand names Sunnet or Sweet One. Ace-K is a potassium salt containing methylene chloride, a known carcinogen. There have been reports that Ace-K may contribute to hypoglycemia, which is ironic considering it’s in many foods you may be choosing in order to avoid blood sugar imbalance issues in the first place.

CYCLAMATE

Cyclamate is 50 times sweeter than table sugar, and was used for cooking and baking, however it is no longer allowed to be added to packaged food and drinks, but you can find packets of it marketed as Sugar Twin, Sweet ‘N Low and Sucaryl. Another man made chemical, Cyclamate is the salt of synthetic acid and is currently banned in the United States but not Canada. Some studies have linked it to bladder cancer, other have linked it to testicular atrophy in mice and it remains to be a controversial food additive because so little is known about its long-term effects.

SACCHARIN

Saccharin sold under the brand names Sweet’N Low, Sweet Twin, or Necta Sweet, it is 700 times sweeter than table sugar. It is available to purchase for baking but is not allowed to be added to packaged foods or drinks in Canada. It is derived from coal tar, so you can bet there is nothing food-like about it and research shows that it causes cancer in lab animals.

SUCRALOSE

Sold under the brand name Splenda, it is often found alongside table sugar in restaurants and is also added to packaged foods and drinks. It is 600 times sweeter than table sugar and despite its name, it is not even remotely close to sugar. It is made by chlorinating sucrose, which completely changes its molecular structure. Initially, researchers said it worked as a zero-calorie sweetener because it was not absorbed in the digestive tract. However, new studies show that sucralose is in fact metabolized and can reduce good gut bacteria; when used in baking, it can release toxins called chloropropanols; and it can alter blood sugar levels.

These chemicals are supposedly used to minimize obesity or help regulate blood sugar, but many people use them merely as an opportunity to eat other, more caloric foods and desserts. Studies show that artificial sweeteners do not really help weight loss in the majority of people unless they are already eating a low-calorie diet. It is better to eat the naturally sweet foods, such as the whole grains, fruits and vegetables, to obtain an adequate level of fiber, vitamins, and minerals along with that sweet flavor, and reduce intake of the processed, more heavily sweetened foods.

NATURAL SWEETENERS

MAPLE SYRUP

This natural extract from maple tree is a flavorful sweetener and is commonly used in place of sugar in many “health” foods, such as baked goods and cereals. Commonly used on pancakes and waffles, many maple syrup manufacturers in the United States use formaldehyde, a toxic chemical, on their trees to improve the syrup production, which also contaminates them. Canada does not allow formaldehyde use on its maples. Also, non-organic versions of maple syrup can contain pesticides and other toxic residues and many are imitations and are not pure, containing a high amount of corn syrup and artificial flavours; these types are best avoided. Finally, maple syrup is sold in the marketplace are rated grade A, this version of the syrup is maximally filtered and substantially lower in nutrients that the grade B version. In my opinion the optimal version, is a grade B organic maple syrup.

HONEY

Honey is a common sweetener that is considered by many to be a more healthful energy food. It may contain some B vitamins, vitamins C, D, E, and traces of minerals. Honey is essentially a flower pollen extract digested and regurgitated by bees (sounds great), but it is clean and sterile. Honey contains both glucose and fructose and has less dramatic effects on blood sugar levels that cane sugar. However, consumers should be careful about the quality of honey they buy, because residues from pesticides or other toxins in the flowers and plants forming the bees’ habitat can be passed on through the honey. Organic is definitely the safest bet here. Manuka honey, a type of honey native to New Zealand, is produced by bees who pollinate the manuka bush and its antibacterial properties are what set it apart from traditional honey. Manuka honey has antiviral, anti-inflammatory and antioxidant benefits. In fact, it has traditionally been used for wound healing, soothing sore throats, preventing tooth decay and improving digestive issues. I like to take a teaspoon of Manuka honey every day for its health benefits.

STEVIA

Stevia is a natural sweetener derived from the leaves of the stevia plant. It is 200 times sweeter than table sugar and has zero calories and is a popular choice for many people looking to decrease sugar intake. This sweetener has been associated with several health benefits, including lower blood sugar and cholesterol levels. However, commercial stevia products vary in quality. In fact, many varieties on the market are highly refined and combined with other sweeteners – like erythritol, dextrose, and maltodextrin – which may alter its potential health effects. Products like Stevia in the Raw and Truvia are blends and are some of the most heavily processed forms of stevia. Green leaf stevia is the least processed form as it is made from whole stevia leaves that have been dried and ground.

MONK FRUIT

Monk fruit, or lo han guo, is a small green melon native to southern China and named after the monks who first cultivated it centuries ago. The health benefits of the fruit have been well known in Traditional Chinese Medicine (TCM) for decades. It is made from the extract derived from dried fruit, it is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels. The FDA has deemed monk fruit “generally recognized as safe” for everyone, including pregnant women and children and unlike other sweeteners there are no known side effects. Some health benefits are as follows; promotes weight loss, safe for diabetes and anti-inflammatory properties. Monk fruit is challenging to grow, harvest and dry and also very expensive to import and process which makes it more pricey than other non-nutritive sweeteners and why there are so few monk fruit sweetener options at your local supermarket.

TRYING TO MAKE A CHANGE?

If you are looking at ways to make a change, this is a great place to start. When your brain detects a sweet taste on your tongue, it tells the body to expect nutrition. Researchers at the Center for Human Nutrition at Washington University School of Medicine in St. Louis found that simply detecting a sweet taste can elicit an insulin response in your body. When no nutrition is delivered – because artificial sweeteners are nutrient-dead, man-made substances, your body doesn’t feel satiated, and you will crave more food!

If you would like a proven method to help reduce your sugar and maximize your nutrition intake, email me at NicoleNugentWellness@gmail.com or watch my FREE TRAINING VIDEO here and get your roadmap to great health!